Managing knee arthritis involves a multi-faceted approach that targets pain, inflammation, and joint preservation. Early care and long-term strategies can slow progression and improve mobility.

Options include:

• Activity Modification: Avoid high-impact movements that aggravate symptoms. Switch to joint-friendly exercises like swimming, cycling, or walking on even surfaces to stay active without added strain.
• Rest and Ice: Giving your knee adequate rest and applying ice helps reduce inflammation, especially during flare-ups or after physical activity.
• Orthotics: Custom insoles can improve alignment, support joint function, and reduce mechanical stress during movement.
• Advanced Therapies: Extracorporeal Shockwave Therapy (ESWT) and Extracorporeal Magnetotransduction Therapy (EMTT) are advanced modalities that promote natural healing, reduce inflammation, and support long-term joint health.

While management is essential, prevention plays a key role in managing arthritis progression and avoiding flare-ups.

Here are ways to protect your knees:

• Maintain a Healthy Weight: Reducing excess body weight lessens the pressure on your knees, helping slow down cartilage wear.
• Strengthen Supporting Muscles: Focused exercises that target the quadriceps, hamstrings, and glutes improve joint stability and reduce impact.
• Warm Up and Stretch: Gentle warm-ups and dynamic stretches prepare your joints for movement. Post-activity stretching helps reduce stiffness and improve flexibility.
• Wear Supportive Footwear: Shoes with good cushioning and arch support help absorb shock and maintain healthy alignment. Replace worn-out footwear regularly.
• Address Symptoms Early: Don’t ignore early signs like pain, swelling, or stiffness. Early intervention helps prevent further degeneration and supports joint longevity.

Several risk factors increase the likelihood of developing knee arthritis:

• Age: The risk increases with age due to natural joint wear and cartilage breakdown.
• Previous Injuries: Past trauma or surgery to the knee can accelerate joint degeneration.
• Excess Weight: Being overweight puts extra strain on the knee joint, speeding up cartilage wear.
• Repetitive Stress: Jobs or sports involving frequent kneeling, squatting, or heavy lifting can increase joint stress.
• Genetics and Joint Structure: Some individuals may inherit joint misalignment or conditions that predispose them to arthritis.

These therapies are not recommended for individuals who are pregnant, have a pacemaker, are taking oral anticoagulants, have blood clotting disorders, or have cancer at the therapy site. Your podiatrist will carry out a full assessment to determine if the therapy is appropriate for you.

Jumping isn’t necessarily bad for knees, but repetitive high-impact jumping can strain the joints, especially if proper form is ignored or the surrounding muscles are weak. Similarly, activities like running on hard surfaces, squatting with poor posture, or overloading the knees with excess weight can increase joint stress.

Wearing unsupportive footwear or skipping warm-ups before exercise can also contribute to knee issues. Moderating these activities and adopting knee-friendly habits can help protect joint health.

NSAIDs can reduce inflammation and temporarily ease knee pain, but they are unlikely to fully resolve the problem if used alone. Knee pain often stems from issues such as joint strain, overuse, or degenerative conditions like arthritis, which NSAIDs do not address.

For longer-lasting relief, NSAIDs should be combined with rest, muscle-strengthening exercises, and/or custom orthotics/braces to improve joint support. Consulting a podiatrist is essential to identify the root cause and create a comprehensive plan to manage knee pain.